3 micro-changes to improve your nutrition
Updated: Apr 9, 2019
Yup, I agree; there is a boat load of nutrition information out there.
More and more, research proves that nutrition has a massive impact on our lives, and because of that, we're interested in the boat load of articles online and health clips in the news, but we're not sure what exactly applies to us. And then, if we think it might, we still don't know how to apply it to our lives.
But lemme tell ya (from experience), we learn the way, on the way. We just have to start, and we have to start small. I know (from experience) the feeling of wanting to improve, being willing to put the work in, but feeling stuck because you're lost on where to start. On the flip side, I also know (from experience) that sometimes all it takes is a little momentum to get the wheels turning.
Try these specific and manageable ways to quickly level up on your nutrition:
1. Drink more apple cider vinegar
Try a teaspoon in a cup of warm water with lemon upon waking, or before bed. This will improve your digestion, including how you feel during and following a meal, and because you are improving your digestive system, you are able to increase the nutrient utilization from the food you eat. Can't handle the taste? Try adding more lemon juice or a little bit of honey, and then dialling back the honey with time.
Tip: Ensure your ACV is unfiltered and unpasteurized. This is where the good stuff lives.
2. Eat at least 2 servings of vegetables before the PM hours, with one being green
Already have two before the clock strikes noon? Perfect, go for three. It will add critical nutrients to your day, including vitamins, minerals and fibre which will make you feel full quicker, feel satiated longer, and keep the whole digestive system running smoothly.
Tip: Although the nutrients may be abundant in greens powders, fibre is not. This is one of many reasons a supplement just doesn't quite fill the same role as whole food. Stick with real food as much as possible.
3. Dine out one less time during the week
Regardless where you go out and eat, chances are that making food at home is better for you. The other benefits? It costs less and you are nicer to the environment. Win. Win. Win.
Tip: Set aside 1-3 hours of your week to do some meal prep; use it to cut up veggies, cook your proteins, organize your meals etc. A little time in this area goes a long way for meals at home, for work or quick snacks on-the-go, but also for a better mindset and better decisions away from home.
BONUS: Think about your why.
Straight up: what will drive you to do better?
For me, it's creating a better food system and food industry, which often means I don't support companies and businesses that I don't believe have my best health in mind. It's also because I want to consistently improve the person I am, which means doing good for myself, as well as the people and world around me. For you, maybe it's your performance in your job, or your sport; maybe it's a health condition that is sucking energy out of you; or maybe it's your kids that you want to be a good example for and promote good habits around.
Think about your why, and let those values begin to drive your choices and behaviour around food.
Cheers to a brighter future,